Related: Squat Right For Your Body Type
Squats are foundational to powerlifting, and while the low-bar squat is the go-to for most lifters, there are numerous squat variations that can help target specific weaknesses, address imbalances, and ultimately increase your one-rep max (1RM).
The key to improving in powerlifting lies in developing strength across different movements and muscle groups. In this article, we will explore six squat variations—some more advanced and less conventional—that will challenge your body, improve your biomechanics, and ultimately help break through strength plateaus.
These variations will focus on hitting weak points, boosting power output, and improving overall squat technique, whether you're a seasoned lifter or just starting out.
1. Safety Bar Squat
Good For
Shoulder rehab
Upright squat
Biomechanics
The Safety Bar Squat uses a specialized bar with handles and a more forward bar position. Unlike traditional squats, the Safety Bar allows for a more upright torso due to its unique design. The barbell's placement on the shoulders places a bit more stress on the upper back, traps, and core to maintain posture throughout the lift. The result is more emphasis on your posterior chain, including the glutes and hamstrings, but also the quadriceps.
This squat variation also requires greater stabilization through the shoulders and upper back since the handles demand a more engaged grip and control.
How It Assists Weaknesses
Upper Back Strength and Stability: Because the bar is held in front, the Safety Bar squat engages the upper back and traps much more than the standard squat, which can improve posture, bracing, and trunk stability under heavy loads.
Torso Position and Mobility: The more upright torso forces the lifter to work on their squat mobility, particularly if they have trouble maintaining an erect position in traditional squats.
Reduced Stress on Shoulders/Elbows: This variation is great for lifters with shoulder or wrist mobility issues, as the handles allow for a more neutral grip.
Ideal for: Powerlifters who need to build upper back strength, improve squat posture, and increase posterior chain power with less stress on the shoulders or wrists.
2. Zercher Squat
Good for
Hitting depth
Bar speed
Biomechanics
The Zercher squat is performed by holding the barbell in the crook of your elbows, positioned at chest height. This requires a significant amount of upper body engagement, particularly in the arms and upper back, to keep the bar stable. The bar’s front-loaded position forces the lifter to maintain a more vertical torso throughout the squat, placing a higher emphasis on the quads compared to other variations.
The Zercher squat also demands strong core activation, as your body works to keep the barbell in place while maintaining an upright position. This squat variation will challenge both strength and stability from a different angle than the traditional back squat.
How It Assists Weaknesses
Core and Upper Back Stability: The front-loaded position of the barbell forces significant core and upper back engagement to prevent rounding and instability, addressing weaknesses in posture and bracing.
Quad Dominance: The more upright torso position increases knee flexion, targeting the quadriceps more intensely than traditional squats.
Hip and Ankle Mobility: The Zercher squat encourages better mobility in the hips and ankles due to the vertical torso position.
Ideal for: Lifters who struggle with maintaining an upright torso or those looking to increase quad strength while simultaneously improving core stability and upper back strength.
3. Bulgarian Split Squat (with Barbell)
Good for
Correcting imbalances
Increasing work output
Biomechanics
The Bulgarian Split Squat involves placing one foot behind you on an elevated surface (such as a bench) while performing a squat-like motion with the front leg. This variation increases the range of motion for the front leg, putting more strain on the quads and glutes. When performed with a barbell, the Bulgarian Split Squat also challenges your balance and coordination, requiring greater stability from the core and supporting leg.
This unilateral movement is ideal for isolating muscle groups, working on weak legs, and improving overall leg symmetry.
How It Assists Weaknesses
Unilateral Strength: The Bulgarian Split Squat allows you to focus on one leg at a time, addressing muscular imbalances or weaknesses that might exist between your legs.
Improved Range of Motion: The elevated rear foot creates a greater hip flexion angle and knee extension, increasing glute and quad activation during the movement.
Core and Stability: The instability of the split stance challenges core engagement and forces you to stabilize the weight, which is particularly beneficial for lifters who struggle with balance under load.
Ideal for: Powerlifters with one leg weaker than the other, or those struggling with stability and coordination during their squat movements. It’s also ideal for increasing quad strength and addressing imbalances between legs.
4. High Anderson Squat
Good for
Improving lockout
Generating trans-abdonimal force
Biomechanics
The High Anderson Squat, or "Dead Stop Squat," involves starting the squat with the barbell resting on pins or safety bars at the 2/3 range of the lift. From this dead stop position, the lifter then drives up through the squat with no momentum, forcing maximum power output from the 2/3 position.
The High Anderson Squat is particularly beneficial because it trains the lifter to generate force from a dead stop, which is crucial for improving trans-abdominal force. The bar is set to 2/3 depth, depending on the focus of the exercise. This variation removes the stretch reflex, making it more challenging than a traditional squat and focusing on raw power and control.
How It Assists Weaknesses
Power Toward the Lockout: The Anderson Squat addresses one of the most common weak points in the squat—generating speed toward the top. By eliminating the stretch reflex and requiring a dead stop, this variation builds strength and power from one of the weakest positions.
Form Reinforcement: With the bar set to rest on pins, lifters must ensure they maintain proper posture and form to break through the initial phase of the lift, which reinforces good squatting technique.
Posterior Chain Strength: This squat variation places heavy emphasis on the posterior chain muscles (glutes and hamstrings), which helps improve drive and the ability to handle heavier loads.
Ideal for: Lifters who struggle with power in their squat or those needing to build strength in the upper sticking point.
5. Cambered Bar Squat
Good for
Improving range of motion
Improving motor control and stability
Biomechanics
The Cambered Bar Squat involves using a barbell with a unique curve that allows the bar to sit lower on the back while still allowing for a more neutral grip. This squat variation emphasizes a forward lean, which increases the engagement of the posterior chain (glutes and hamstrings) while also challenging the upper back and core for stability. The camber in the barbell increases the range of motion and forces the lifter to stabilize the weight from a different angle.
How It Assists Weaknesses
Posterior Chain Development: The cambered bar shifts more load to the posterior chain, improving hip drive, glute activation, and hamstring strength.
Upper Back and Core Strength: The need to stabilize the bar in a more dynamic way challenges the upper back, traps, and core stability.
Squat Depth and Range of Motion: The added curve of the bar facilitates deeper squats and encourages a more profound squat depth, which benefits lifters working on improving their mobility or those with limited ankle mobility.
Ideal for: Lifters looking to strengthen the posterior chain, improve squat depth, or target glutes and hamstrings with greater intensity. This variation is also helpful for those who struggle with the upper back during traditional squats.
6. Overhead Squat
Good for
Improving thoracic and shoulder mobility
Improving trans-abdominal force
Biomechanics
The Overhead Squat involves holding the barbell overhead with an active shoulder position while squatting down. This squat variation requires an immense amount of mobility and stability, particularly in the shoulders, core, and hips. The Overhead Squat’s more upright torso and deep squat position demand a higher degree of coordination and control.
This movement is highly effective at building total-body strength, particularly in the core, shoulders, and upper back, while still hitting the quads and posterior chain muscles.
How It Assists Weaknesses
Core Stability: Holding the bar overhead forces significant core engagement to maintain stability and prevent the bar from falling.
Shoulder and Upper Back Strength: The overhead position requires the lifter to engage the shoulders and upper back muscles in a unique way, improving upper body stability and strength.
Squat Depth and Mobility: The Overhead Squat forces the lifter to achieve maximum squat depth and develop both hip and ankle mobility.
Ideal for: Lifters looking to improve overall mobility, core strength, and total-body coordination. It's also a fantastic option for addressing weaknesses in overhead stability and improving squat depth.
Final Thoughts
Incorporating these squat variations into your powerlifting routine will help you address weak points, build strength, and improve your overall squat mechanics. Whether you’re focusing on posterior chain strength, quad development, core stability, or addressing mobility issues, each of these challenging variations offers something unique to your training. The key is to focus on proper technique, progressive overload, and addressing your specific weaknesses to push through plateaus and increase your squat numbers.
If you found this article helpful, be sure to check out my post on Sumo vs Conventional Deadlifts
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